Workout for: Cameron Francey
Workout covering: Core, upper, lower
Creation date: 12/08/2021
End date: current

Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.


Pre-exercise warm-up

Warm-up
Do this before starting the workout exercises


Warm-up Exercise 1

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Warm-up Exercise 2

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Warm-up Exercise 3

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Warm-up Exercise 4

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Warm-up Exercise 5

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Exercise group 1

Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/08/2021360Initial set

Group 1 Exercise 1

Movement: Rotation
Reps: 15 L+R
Sets: 1
Tempo: Even
Weight: 40
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
12/08/20211514030Initial values

Group 1 Exercise 2

Movement: Rotation
Reps: 15 L+R
Sets: 1
Tempo: Even
Weight: 40
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
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Change DateRepsSetsWeightRestOther
12/06/20211514030Initial values

Group 1 Exercise 3

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Group 1 Exercise 4

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Exercise group 2

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/08/2021160Initial set

Group 2 Exercise 1

Movement: Unilateral
Reps: 20 L+R vertical, 20 L+R circles in each direction (2×10’s)
Sets: 3 of each
Tempo: Slow
Weight: orange band
Equipment: mini band
Base of support: lying floor
Rest between sets: 20-30
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Change DateRepsSetsWeightRestOther
12/08/202110,203orange band30Initial values

Group 2 Exercise 2

Movement: Bilateral
Reps: 12
Sets: 3
Tempo: even
Weight: 115
Equipment: Hip adductor/abductor machine
Base of support: Standing
Rest between sets: 30
Comments:

Change DateRepsSetsWeightRestOther
12/14/202112311530
12/08/202112310530Initial values

Group 2 Exercise 3

Movement: Unilateral
Reps: 8 L+R
Sets: 3
Tempo: even
Weight: 50
Equipment: Hamstring curl machine
Base of support: Seated
Rest between sets: 30
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Change DateRepsSetsWeightRestOther
12/14/2021835030
12/08/2021834530Initial values

Group 2 Exercise 4

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Exercise group 3

Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds

DateRepeatsRestOther
12/08/2021360Initial set

Group 3 Exercise 1

Movement: Bilateral
Reps: 8
Sets: 3 – do exercise 2 between sets
Tempo: even
Weight: 75# – try 80 next time
Equipment: Cybex
Base of support: Seated
Rest between sets: 20-30
Comments:

Change DateRepsSetsWeightRestOther
12/08/2021837530Initial values

Group 3 Exercise 2

Movement: Repeat 1: Unilateral, Repeat 2: Bilateral, Repeat 3: Alternating
Reps: 6 – try 7 next time
Sets: 3 – Do after exercise 1
Tempo: even
Weight: 35
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
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Change DateRepsSetsWeightRestOther
12/08/2021633530Initial values

Group 3 Exercise 3

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Group 3 Exercise 4

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Exercise group 4

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

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Group 4 Exercise 1

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Group 4 Exercise 2

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Group 4 Exercise 3

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Group 4 Exercise 4

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Exercise group 5

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

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Group 5 Exercise 1

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Group 5 Exercise 2

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Group 5 Exercise 3

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Group 5 Exercise 4

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Exercise group 6

Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds

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Group 6 Exercise 1

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Group 6 Exercise 2

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Group 6 Exercise 3

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Group 6 Exercise 4

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